Gains in the Overhead Squat

January 15, 2009 · Filed Under crossfit metro blog

100 days until the south east regionals

In my CrossFit skills training, I have made some good gains on some movements that previously were very difficult for me.

One of these movements is the overhead squat. OH squats are difficult because they require a strong core, solid mechanics, and really tax almost every one of ten identified skill set areas in which CrossFit focuses.

Training notes:

1/14/2009

Weight: ~195

Diet: a little sloppy yesterday. fruit and nuts in the a.m., cheated with a mocha coffee in the afternoon. Salad and BBQ chicken at lunch with seafood gumbo (white rice, eeek), cheese, and blueberries at dinner.

WOD:

Ran 3 miles on the treadmill

mile 1 at 6 mph with .5 mile at 2% incline
mile 2 at 7 mph with .5 mile at 3% incline
mile 3 at 8 mph with .3 mile at 3% incline

evening, rest.

1/15/2009 – morning

Overhead squat

warm-up with bar, 65 lbs, & 90 lbs
work sets (in lbs)
- 115
- 125
- 135
- 135
- 135
- 140
- 150

My overhead squats are feeling very good. My core has become hella’ stable and I believe I will really ramp up in weight quickly with this new strength. I feel my push presses are contributing to this comfort as well.

Tags: crossfit training, oh squats, overhead squats